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The 5 Pillars of Nutrition for Bodybuilders

Follow these simple but yet super effective golden rules for growth

RATE:

Bodybuilding nutrition is key to effective muscle building. If you do not get this right then your training would simply be ineffective. Follow these 5 simple but effective pillars that will help build with your muscle building quest....

1. Eat Six Times A
Day: Fuel your body with multiple small meals and snacks each day to
keep your blood-sugar levels under control and your metabolism steady and to
stimulate the production of new muscle. Make sure to consume around 1.5 grams
of protein per pound of your body weight split into these six meals.

2. Limit Processed Foods: Whether it comes in a
box, a carton, or a bag, if it's got a label or brand name, it's likely highly
processed and not worth eating. Remove these high-calorie, nutrient-poor foods
from your life and you'll be much more likely to stick to a healthy meal plan. Plus they will simply deter you from making the gains you intend as they are full of 'bad fats, salt and sugar.

3. Stay Hydrated: Drink water and calorie-free beverages
to keep your performance in the gym at its peak. Avoid drinks that are packed
with sugar as these are nothing but 'empty calories' drinks that will add
inches to your waistline and sabotage your muscle building quest.

4. Strategic Carbs: Carbs come in
two forms—starchy, faster-acting options such as rice, bread, and pasta, which
raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables,
and whole grains, which are higher in fibre and raise blood sugar gradually.
Non-starchy carbs are rarely a problem. Enjoy them! The timing of when you eat
starchy carbs, on the other hand, is key to getting and maintaining a lean and
muscular body. Eat them either first thing in the morning or directly after
your workouts and your body is more likely to use them to help refuel your
energy reserves.

Good carb options to
include are;

·
Potatoes.

·
Sweet Potatoes,

·
Oatmeal, cream of wheat, cream of rice.

·
Rice.

·
Beans.

·
Any green leafy vegetable.

·
Bread.

·
Pasta

5. Lean Protein: Give your body a protein infusion every
couple of hours to maximise muscle growth while stimulating the release of
fat-burning hormones. The best sources include;

While whole foods should
always be your first choice, a quality protein powder such as LA Whey can be
used in conjunction with your diet to make sure you meet your protein macros
each day. Consider LA Whey protein between meals to fuel your growth.